400m Run

1a) 3×15 Squat

1b) 3×15 Jump Squat

1c) 3×15 Tuck Jump

Strength:

1) 8×2 Weighted Jump Squat @ 50% of Squat 1RM, 60sec rest

2) 4×10 Good Mornings

20min time limit

Conditioning:

“Tail Pipe”

3 Rounds

250m Row

KB Hold for time, 2x24kg/2x16kg